Squats: How to Tighten Up

[HealthNut12]

I've been doing squats and having fun with them. However, my set up is kinda loose. My first rep is loose. I was wondering, what cues do you or did before it became second nature to tighten up? I had this issue with my bench and worked on it but with my squat for some reason tightening up is an issue. The bar wobbles a bit.

My question: how do you set up for a squat and how do you cue to stay tight? I was also wondering, what is your breathing pattern and would that make a difference?

[unstrong]

I've been doing squats and having fun with them. However, my set up is kinda loose. My first rep is loose. I was wondering, what cues do you or did before it became second nature to tighten up? I had this issue with my bench and worked on it but with my squat for some reason tightening up is an issue. The bar wobbles a bit.

My question: how do you set up for a squat and how do you cue to stay tight? I was also wondering, what is your breathing pattern and would that make a difference?

For me personally, this is what I do:

First, I take big air before I even get under the bar. I find this helps me a lot. Then, I dig the bar as hard as I can into my traps or rear delts, and engage my lats to hold the bar to me. This dug in feeling and lat engagement never changes until the bar is back on the rack. Big air again, unrack. Walk out in the smallest number of controlled steps you can. Big air again, and squat.

[CJ93UK]

Try pause squats. They urge you to be mindful of your speed going into the hole, and require you to stay tight whilst in the hole, else you'll fall apart down there, or have issues coming back up.

How do you set up for a squat? Pretty basic, just grip the bar wherever you prefer, if you can get in a closer grip as much as your mobility allows, that'll probably allow a tighter upper back throughout the lift. Take a deep breath, position the bar, stand up with it, take the minimum walkout you can, 2-3 steps, stand tall and strong. How you start a set is how you finish a set, you're never gonna have a strong set if you're standing there at the start of it with limp legs hunched over. Then exhale, take another deep breath into your stomach, not your chest, remembering to brace your abs and core, keep your chest pulled up, upper back pulled tight creating a nice platform for the bar (especially on low bar), then start the lift. It'll be impossible to explain the entire process of the squat in a simple post, so I'll stop there.

[HealthNut12]

I've been squatting for a year and half now so I have some of the cues down. I want to thank both of you for the great answers. I have sheets with my workouts and I'm going to add these as notes on the side. As I mentioned, I had to work hard on my bench, as the set up is very important. This is true for all lifts I feel, especially compounds like deads,squats and ohp.I never realized the bar was wobbling when I get started.

The cues and tips are great. I will work at incorporating them into my squat routine. Great answers and very helpful, thank you.

[HealthNut12]

Try pause squats. They urge you to be mindful of your speed going into the hole, and require you to stay tight whilst in the hole, else you'll fall apart down there, or have issues coming back up.

How do you set up for a squat? Pretty basic, just grip the bar wherever you prefer, if you can get in a closer grip as much as your mobility allows, that'll probably allow a tighter upper back throughout the lift. Take a deep breath, position the bar, stand up with it, take the minimum walkout you can, 2-3 steps, stand tall and strong. How you start a set is how you finish a set, you're never gonna have a strong set if you're standing there at the start of it with limp legs hunched over. Then exhale, take another deep breath into your stomach, not your chest, remembering to brace your abs and core, keep your chest pulled up, upper back pulled tight creating a nice platform for the bar (especially on low bar), then start the lift. It'll be impossible to explain the entire process of the squat in a simple post, so I'll stop there.

I like this idea. I've never thought of paused squats. Not to mention with the proper set up it should help me keep tight.

[oldballs]

If its a tight upper body you want then keep your hands as close to your body as possible, like CJ93UK said. The best way to do this is to stand behind the bar, put your hands on the bar slightly wider than shoulder with, then duck under the bar and get into position. Your elbows will be pointing straight down.

If you do this it will be impossible to squat without a tight upper back.

[HealthNut12]

If its a tight upper body you want then keep your hands as close to your body as possible, like CJ93UK said. The best way to do this is to stand behind the bar, put your hands on the bar slightly wider than shoulder with, then duck under the bar and get into position. Your elbows will be pointing straight down.

If you do this it will be impossible to squat without a tight upper back.

Thank you. I looked at my video and my hands are kinda far apart. I'm going to bring them in a bit.

I can't wait to squat again with these great tips!

[IDrinkBloodLOL]

Well, first I get under a big heavy weight. Then, I unrack it and walk it out. Then I start to sit down into the first rep and realize "oh chit, if I don't do this right I am deaded" and then I squat it.

[PerfectBuild101]

Just keep your head back when doing this dont look down or sideways just straight.On the squat make sure you breath in on the way down to inflate your lungs and support the back this can help with back position and always practice using the mirrors facing and sideways so you can check your posture.

[conrad2nr]

If its a tight upper body you want then keep your hands as close to your body as possible, like CJ93UK said. The best way to do this is to stand behind the bar, put your hands on the bar slightly wider than shoulder with, then duck under the bar and get into position. Your elbows will be pointing straight down.

If you do this it will be impossible to squat without a tight upper back.

Exactly this.